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Pan-Fried Mackerel (or Sardines) with Spicy Tomato Sauce
MARK'S DAILY APPLE21Ingredients
60Minutes
370Calories
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Ingredients
US|METRIC
4 SERVINGS
- 1 lb. mackerel (fresh, or sardines, cleaned, see below)
- 4 garlic cloves (thinly sliced)
- 1 lemon
- 2 Tbsp. olive oil (30 ml)
- 1/4 cup chopped fresh cilantro (finely, 60 ml)
- 1/4 cup finely chopped fresh parsley (60 ml)
- 1/4 cup chopped fresh mint (finely, 60 ml)
- 1/2 tsp. ground coriander (2.5 ml)
- 1/2 tsp. ground cumin (2.5 ml)
- 3 garlic cloves
- 1 shallot (small, roughly chopped)
- 1 serrano pepper (roughly chopped)
- 1 tsp. paprika (5 ml)
- 1 tsp. cumin (5 ml)
- 1 tsp. coriander (5 ml)
- 1/8 tsp. canela (a pinch)
- 1 Tbsp. chopped cilantro (finely, 15 ml)
- 4 Tbsp. olive oil (split, 60 ml)
- 2 Tbsp. tomato paste (30 ml)
- 1/4 cup water (60 ml)
- 4 tomatoes (chopped)
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NutritionView More
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370Calories
Sodium
Fat
Carbs
Fiber
Potassium
| Calories370Calories from Fat210 |
| % DAILY VALUE |
| Total Fat23g35% |
| Saturated Fat3g15% |
| Trans Fat |
| Cholesterol60mg20% |
| Sodium260mg11% |
| Potassium1090mg31% |
| Protein26g |
| Calories from Fat210 |
| % DAILY VALUE |
| Total Carbohydrate17g6% |
| Dietary Fiber4g16% |
| Sugars5g |
| Vitamin A60% |
| Vitamin C90% |
| Calcium10% |
| Iron25% |
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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